Tuesday, January 27, 2015

Week of Jan 26th

Monday - Beginner Strength


Back Squat x3
10min EMOM

+

Pause Squat x3
AHAP


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Tuesday - Advanced Strength 


Tempo Back Squat 

3x3 @ 70% 
*6 sec count down, 3 sec pause @ bottom, 1 count up

2x2 @ 75% 
*4 sec count down, 2 sec pause @ bottom, 1 count up

3x1 @ 80% + 
*3 sec count down, 1 sec pause @ bottom, 1 count up

+

Accessory
3 Sets
20 Hollow Rocks
12 Hip Thrusts


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Thursday - Advanced Strength 


Good Mornings 5x5

+

Accessory
5 Sets 
6 DB Row (each arm)
10 Glute Ham Raises




Tuesday, January 20, 2015

Week of Jan 19th

Monday - Beginner Strength


Deadlift 5-5-3-3-3

+

Band Resisted Deadlift @ 50% of 3RM
30 Sec Max Reps x2

+

30 Sec Max Reps NO BAND


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Tuesday - Advanced Strength 


"Tire Flips & Dips"
5 Sets
6 Strict Weighted Dips
30 sec Max Tire Flips
*Rest 2 mins


+


"Push Pull"
5 Sets
25ft HEAVY Prowler Push
100ft LIGHT Sled Pull
*Rest 2 mins

-----------------------

Thursday - Advanced Strength 


DB Complex - AHAP
2 DB Front Squat
1 DB Lunge (each leg, 2 total)
1 DB Box Step Ups (each leg, 2 total)
1 DB Lunge (each leg, 2 total)
2 DB Front Squat

*Find heaviest, go one increment lower, then:

3 Sets
1 Round DB Complex
Rest 1 min


+


Band Resisted Bench Press - 5-5-3-3-2


Bench Press Drop Set


Tuesday, January 13, 2015

Week of Jan 12th

Monday - Beginner Strength


Push Press 5x5

+

Band Resisted Push Press 10x2 @ 65%

+

Push Up Burn Out Sets


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Tuesday - Advanced Strength 


Box Squat 3x3

Chain Resisted Box Squat 3x15


+


5 Sets
3 Pause Bench
Max Reps Strict Pull Ups

*Rest as needed between sets


-----------------------

Thursday - Advanced Strength 


Log Ground to Overhead 5x1

+

Yoke Walk 5 x 50ft

+

Farmer's Carry 5 x 100ft




Wednesday, January 7, 2015

Week of Jan 5th

Monday - Beginner Strength


Back Squat - Establish 5RM

Bench Press - Establish 5RM

+

7 min EMOM
5 Squats or Bench @ 75%


-----------------------

Tuesday - Advanced Strength 



Bench Press - Establish 5RM


3x5 Pause Bench @ 80% of 5RM
*3 sec pause @ chest


+


Deficit Sumo Deadlift - Establish 3RM


2 x 30 sec Max Rep Band Resisted Deficit Sumo DL
*Rest as needed between sets


-----------------------

Thursday - Advanced Strength 


Bulgarian Split Squat 6x5
*each leg, 10 reps total per set


2 Sets Max Jumping BB Lunges (45/35)
*minimum of 20 reps, scale accordingly


+


Pause Weighted Dips 5-5-3-3-1-1-1
*3 sec pause @ bottom


2 Sets Max Kipping Dips
*minimum of 15 dips, scale accordingly